Almond Butter vs. Peanut Butter: Which Is Healthier?

Peanut butter has been a staple in the American pantry for decades. But lately, other types of nut butters, such as almond butter, are starting to gain in popularity.

This recent trend in the nut butter market raises the question: Which nut butter is the healthiest? While the price of almond butter is typically higher than the price of peanut butter, does that mean it’s healthier?

When faced with so many options, making the healthy choice isn’t usually crystal clear. We’ll break down the nutritional content of both almond and peanut butter to determine which one has the bigger health advantage.

Just remember, it’s the whole package of nutrients, not just one or two, that determines how good a food is for your health.

Almond butter, plain, without salt added, 1 tablespoon

For a quick answer, both nut butters do have similar nutritional value. Almond butter is slightly healthier than peanut butter because it has more vitamins, minerals, and fiber.

Both nut butters are roughly equal in calories and sugar, but peanut butter has a little more protein than almond butter.

Calories

Most nuts and nut butters are about the same in terms of calories per ounce. Two tablespoons of either peanut or almond butter contains just under 200 calories, so if your main concern is with calories, there’s no difference.

However, all nut butters are considered high in calories relative to other foods, so be careful with how much you are spreading on your toast.

Winner? It’s a tie!

Healthy fats

Almost all types of nuts contain a large amount of fat, but that doesn’t mean they are bad for you. The type of fat is the most important factor to consider, and this is where almond butter has a slight edge over its peanut counterpart.

Both almond butter and peanut butter are high in monounsaturated fat, the type of fat linked to a reduction in heart disease and better blood sugar control.

Nonetheless, a 2-tablespoon serving of almond butter contains roughly 25 percent more monounsaturated fat than the same amount of peanut butter.

A serving of peanut butter also has over twice as much saturated fat as a serving of almond butter. While saturated fat isn’t necessarily harmful in moderation, too much of it can raise your cholesterol, which can increase your risk of cardiovascular disease.

Vitamins and minerals

Almond butter is the frontrunner again, once you look more closely at the vitamin and mineral content.

It contains nearly three times as much vitamin E, twice as much iron, and seven times more calcium than peanut butter.

As an antioxidant, vitamin E helps stop the development of plaque in your arteries, which can narrow them and eventually cause a heart attack. Calcium supports the health of your bones, and iron is essential for your red blood cells.

Peanut butter isn’t necessarily lacking in vitamins and minerals. It has plenty of vitamin E, calcium, and iron, too. It just doesn’t have quite as much as almond butter. Both peanut butter and almond butter contain a healthy dose of potassium, biotin, magnesium, and zinc.

Winner? Almond butter.

Fiber

Fiber makes you feel full faster, which may help you maintain a healthy weight. It also helps lower your cholesterol.

Luckily, all nuts contain fiber. When it comes to fiber content, almond butter once again comes out on top compared to peanut butter. Two tablespoons of almond butter has roughly 3.3 grams of fiber, while 2 tablespoons of peanut butter has just 1.6 grams.

Sugar

This is where it gets tricky. While almond butter has less sugar, natural almond butter and peanut butter are both fairly low in sugar overall. Be aware, however, that some brands of nut butters are sweetened with added sugar.

Whatever nut butter you decide on, aim for the natural version. In other words, check the ingredients label and make sure sugar isn’t on it.

Research has shown time and again that people who regularly include nuts or nut butters in their diets are less likely to have heart disease or type 2 diabetes than those who don’t eat nuts regularly.

Research also suggests that regular consumption of nuts doesn’t contribute to obesity, despite the fact that nuts are high in calories.

Most studies find that the type of nut or nut butter doesn’t matter. For example, a study in over 6,000 women with type 2 diabetes found that eating five or more servings of either nuts or peanut butter per week significantly lowered the risk of cardiovascular disease.

On a strictly nutritional basis, the verdict is that almond butter is healthier than peanut butter, but only by a bit.

Given that almond butter is a harder hit on your wallet, unless you have a special preference for almonds, peanut butter is still an excellent healthy choice. If you’re really not sure, alternating between the two is a perfectly reasonable solution.

Just remember to choose a nut butter that doesn’t have any added sugar, partially hydrogenated oils or trans fats, or artificial ingredients. The label should have just one ingredient: “peanuts” or “almonds” (and maybe a pinch of salt). As with any type of food, moderation is key.

If you’re convinced that almond butter is the way to go, or want to experiment with the vast array of nut butters available today, you can try making your own in a food processor or buying in bulk online to cut down on costs.